Zercher Squat
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The Zercher Squat is a strength-building exercise where you hold a barbell or weight cradle in the crook of your elbows while performing a squat, emphasizing an upright torso and deep knee bend. It primarily targets the quads, glutes, posterior thighs, and back, enhancing core stability and squat mechanics. Ideal for intermediate to advanced lifters seeking to improve lower-body power and posture without relying solely on bodyweight, though equipment like a barbell is typically needed.
How to Perform Zercher Squat
- 1Stand with feet shoulder-width apart, toes slightly turned out, arms crossed in front of your chest with hands forming a shelf by clasping elbows (cradle position for imaginary bar).
- 2Engage your core by bracing your abs as if preparing for a punch, keep chest up and shoulders back.
- 3Inhale deeply, then bend your knees and hips to lower into a squat until thighs are at least parallel to the ground (or as low as mobility allows).
- 4Keep elbows high and tucked into your torso throughout the descent to maintain the cradle position.
- 5Exhale as you drive through your mid-foot, extending knees and hips to return to standing position.
- 6Fully extend hips and knees at the top without locking out knees, squeezing glutes.
- 7Repeat for desired reps, maintaining control on each rep.
- 8Key form tips: Keep your back neutral (no rounding), elbows high to protect arms/chest, descend under control—avoid knees caving in or heels lifting. Common mistakes: Letting elbows drop (causes bar to slip), partial depth squats, or overarching lower back.